17th October – Flavourful Lunches

Hi, healthy veggies 🥦

A batch of fresh, explosive flavour has just arrived. Ready to get it? Let’s go!

Here’s a must-try dish: Leek and Potato Soup🥔🍲! Just made it, and my family loves it. Topped with parsley, croutons, and feta cheese, it’s rich and filling – without added cream. Tired of soups that leave you hungry? Forget it, try this one!

Asian-Style Easy Egg Muffins🥚 are a delightful twist! With a zesty carrot-ginger combo and a touch of soy sauce, they’re simply brilliant. Plus, the ingredients last for ages – perfect for easy, long-lasting meals.

Have a tasty week ahead! 😋

On to this week’s stats:

• you’ll be getting 64g protein at about 1270kcals (three main meals);
• or 89g of protein at about 1490kcal per day with snacks, (or even more, if you decide to skip the Japanese Silken Tofu Dessert with Mango Coulis snack for another protein shake);
• if you include the big snack, then you’ll be at 110g protein at 1980kcal per day.

If you’re not sure how many calories you should be eating please have a quick read through this page on calories.

Don’t hesitate to give me a shout if you have any questions!

Dave 🙂

PS. don’t forget – further down on this page is a list of which recipes can be made ahead, which can be frozen and some vegan alternatives if you fancy them.

We’re always looking to improve! If there’s something specific you’d like included in our plans or if you have any requests, we’re here to listen and make it happen.

Any questions or feedback?

Please share your opinion with us in the Facebook group (PW: protein power) or via email.

We hope you enjoy the recipes and as always we love seeing images of your creations in the Facebook group or @hurrythefoodup on Instagram so tag us there too if you like!

Day 7 is all up to you. It’s a great day for leftovers, or if you want to go out to eat. Buddha Bowls or Burrito Bowls are a great way to use up leftovers. We still recommend keeping the calories to about 1300kcal if weight loss is a priority.

Recipe Tips:

• Blueberry Cheesecake Overnight Oats: add any berries you like. I definitely recommend whatever your fave is, or whatever is in season near you! If you fancy warm breakfast, this can easily be made into porridge. Just add the Greek yogurt when serving.
• Scrambled Egg on Avocado Toast: f you only shop once a week, get an avocado that is ripe on day 3.
• Easy Tomato Spinach Pasta: frozen spinach works too.
• Spicy Kiwi Banana Smoothie: use more or less ginger depending on how ‘tangy’ you like it! If you’ve got a sweet tooth then don’t be afraid to add some honey or brown sugar to make it more palatable to you.
• Asian-Style Easy Egg Muffins are great for packing taking with. I like mine with a bit of spicy sauce!
• If you include snacks in the meal plan, make sure you select 4 servings of Japanese Silken Tofu Dessert with Mango Coulis for less food waste.

Meal Prep (Quick Tutorial): These recipes can be made ahead.

Generally, we advise to keep them in airtight containers and/or in the fridge. Some of them need to be reheated.

• Blueberry Cheesecake Overnight Oats
• Speedy Vegan Burrito (filling can be done the day before)
• Spicy Kiwi Banana Smoothie
• Asian-Style Easy Egg Muffins
• Amazing Aubergine (Eggplant) Curry
• Japanese Silken Tofu Dessert with Mango Coulis

Freezable:

• Speedy Vegan Burrito
• Scrambled Egg on Avocado Toast (the scrambled egg can be frozen after cooking to make big batches)
• Asian-Style Easy Egg Muffins (can be frozen after they’ve been cooked. That way you can make bigger batches and always have a quick breakfast or lunch. If possible, freeze them in a bag and suck the air out with a straw first)
• Amazing Aubergine (Eggplant) Curry

Vegan Alternatives (More Here)

• Breakfast: Vegetarian Baked Beans
• Lunch: Lentil Tabbouleh
• Dinner: Vegan Tofu Bolognese

You can use the ‘recipe vault’ to instantly find great replacement or additional meals, too!

And don’t forget – if you have lots of leftover ingredients in the fridge we highly recommend turning them into Buddha Bowls or Burrito Bowls! There’s so much choice, and you can throw together virtually everything you have leftover with a tasty sauce!